You are on page 1of 12

Healthy Living:

Exercise, Diet and Stress

The Division of Youth Corrections (DYC) and the


Colorado Department of Human Services (CDHS) do
not require their employees to follow a healthy
lifestyle. However, maintaining a healthy balance
between eating patterns and activity levels are
highly recommended by health professionals and
medical experts.

EXERCISE
There is an increasing
prevalence of obesity,
cardiovascular disease, diabetes
and some cancers in this country
due to poor physical health.
Establishing a healthy lifestyle
is your primary and best
prevention against many of
these conditions.

EXERCISE

Experts say just 30 minutes


of activity three to four
days per week will help you
stay healthier.
Exercise will make you feel
better, improve your health
and help you perform at your
best every day.
Best of all, it is never too
late to start.

The question is: How do I


do this?
There are many ways to exercise
every day with out going to the gym
or to a fitness club. Here are a
few:
Park farther away from work, the grocery
store, or the shopping mall.
Take your dog for a 20-30 minute walk every
other day.
Add exercise into your weekend plans.
Turn your coffee break into a walking break.
Use the stairs instead of the
elevator/escalator.

What are the benefits of


exercising?
Here are just a few:
Capacity of lungs increases.
Heart muscle grows stronger.
Promotes strong and healthy
bones.
Increases intellectual
capacity and productivity.
Antidote for emotional
disturbances a.k.a. stress.
Realistic way to lose weight.

HEALTHY EATING
Guide your food choices
with the help from the
Food Guide Pyramid and
the Dietary Guidelines for
Americans.
A well-balanced diet
coupled with regular
exercise is a successful
combination to help keep
your body fit.

HELP!
Changing personal behaviors and attitudes
about nutrition and health can be
challenging. The following world wide web
sites may assist you in making some
lifestyle changes:
www.eatright.org
www.webmd.com
www.healthfinder.gov
www.nutrifit.org

STRESS

Stress is simply the bodys


non-specific response to any
demand made on it.
Stress is synonymous with
nervous tension or anxiety.
Stress can also cause
exhaustion, illness, heart
attacks and other adverse
conditions.
One important thing to
remember about stress is that
certain forms are normal and
essential.

RECOGNIZING STRESS
The following are indicators that
you may be encountering negative
stress:

General irritability.
Elevated heart rate/ Increased blood
pressure.
Floating anxiety-anxious feeling for no
specific reason.
Trembling.
Insomnia.
Headaches
Indigestion.
Pain in neck and/ or lower back.

STRESS MANAGEMENT
STRATEGIES

The following are tips on how to maintain a healthier lifestyle


and to prepare you to cope with the stress of everyday living.
Structure at least three to four days a week to include a minimum of 20
minutes of aerobic exercise.
Eat well-balanced meals, more whole grains, nuts, fruits and vegetables.
Reduce caffeine. The substance may aggravate anxiety, insomnia, nervousness
and trembling.
Avoid alcohol and drugs. These substances may add to headaches and
swelling, decrease coping mechanisms and add to depression.
Get at least 7 hours of sleep each night.
Spend time each day with at least one relaxation technique-imagery,
daydreaming, prayer, yoga, meditation.
Go for a walk.
Release that which you can not control

The End